Your Bikini Body

It doesn't matter what you are wearing when you are around the pool, in the pool or thinking about the pool - you want something on that flatters you, and you would give anything for, that one day, your stomach to be flatter and firmer than it normally is. The trick is to watch what you eat the night before the big day, and what you eat poolside. Fruit with a high water content is always a good choice - canteloupe, oranges, berries, and watermelon, to name a few - filling you up without filling you out. Protein is good - meat and fish both contain water, making you feel fuller with less food, and protein actually helps to reduce water retention, which is pretty much the worst thing that can happen when you want to feel your best. And remember, protein fights belly fat! I'm always talking about eggs, but again, they are the perfect protein, very portable if hard-boiled, portion-controlled, and a protein/fat combination that will keep you from being hungry for hours. While vegetables are normally a great way to keep your weight down and your nutritionals up, many of them contain an enzyme that is not digested by the body; instead it feeds bacteria in your stomach, making you feel as though you just swallowed a water balloon. Salads generally contain a lot of hidden salt (dressings, cheese) so best to stick with celery - it's an exception, and a natural diuretic, so go for it! Carbohydrate snacks make you retain water, and are usually loaded with salt - keep some nuts and lowfat cheese handy, so when the chips come out, you're not tempted; if you don't have some snacks, you won't make it through the afternoon! Most important, stay away from the pina coladas - they are the HIGHEST calorie, sugar-loaded alcohol mistake you can make; stay away from fizzy beverages also, as the carbonation will kill you; water, water, and more water keeps you well hydrated and looking your best. I want to stay friends with you, so the only reason I would say light beer is your best choice for a tasty beverage is that it's low calorie and filling, and nothing tastes better on a really hot day. After all, if you've worked this hard to look good, you deserve a couple of late afternoon cool ones! (Your friend) Melissa

The 4:00 Slump

The salad with grilled chicken has long-ago worn off, you're dragging a bit from the weekend, and you really need to finish up some emails and organize your evening. What you need is a protein/carbohydrate snack that will boost your energy levels, get rid of that late-afternoon fatigue, and increase your mood. A half of a turkey sandwich on a slice of whole grain bread, some lowfat string cheese and a few high-fiber crackers, or a handful of nuts and an apple sound pretty good right now. Protein takes energy to digest, boosting your metabolism and burning calories, and you can better focus on the work you have left to do. The healthy carbohydrate helps you absorb your food more slowly, so you keep your blood sugar stabilized while also increasing your energy levels, and your mood begins to pick up. By avoiding the chocolate bar or other sugary snack, you avoid the spike in your blood sugar followed by a crash that leaves you nodding off during that late afternoon meeting. The handful of nuts are a protein/fat combination that wards off diving into the chips and hot sauce as you walk in the door famished after your long day, and they have magnesium - an amino acid that converts sugar into energy (I know you remember this from last week...). A nonfat or lowfat piece of cheese increases fat-burning, which also increases metabolism, and that apple will stabilize your blood sugar and give you that little something sweet and crunchy that makes you feel like you want to throw on your workout clothes and get in a quick run before dinner. Who said Mondays have to drag on all day!! Melissa

It's still hot out there...

Well, it's Friday, it's been a long week, and we're all ready to relax. Hopefully you can find a pool with some cool water, in the shade (and a margarita...) - the shade is going to be the hard part!! I read an article today in a beauty newsletter that I get regarding sunscreen; I know everyone has heard all this before, but a reminder never hurt so I copied it for you. Whether you are in the pool, on the golf course, or in your car - anywhere you will be in the sun - you have to remember to put it on regularly. Obviously the risk of skin cancer is the most important issue, but wrinkled, spotty skin is right up there - here is a quick formula for determining your individual need:
Your Level of Sunburn Risk x by the SPF Rating = Safe Sun Exposure for Your Skin Color
The SPF number is a rating that determines how long you can stay in the sun without burning when you wear that product without needing to reapply it. It does not indicate quality of protection, just length of time. Here's how to do the math. If you have:
Level 1 skin (very fair)
That means you usually get a burn in about 15 to 20 minutes of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 20 minutes = 300 minutes (5 hours) of protection
SPF 30 x 20 minutes = 600 minutes (10 hours) of protection
SPF 45 x 20 minutes = 900 minutes (15 hours) of protection
Level 2 skin (fair to light)
That means you usually get a burn in about 30 minutes of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 30 minutes = 450 minutes (7.5 hours) of protection
SPF 30 x 30 minutes = 900 minutes (15 hours) of protection
SPF 45 x 30 minutes = 1,350 minutes (22.5 hours) of protection
Level 3 skin (light to medium/olive)
That means you usually get a burn in about 40 minutes of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 40 minutes = 600 minutes (10 hours) of protection
SPF 30 x 40 minutes = 1,200 minutes (20 hours) of protection
SPF 45 x 40 minutes = 1,800 minutes (30 hours) of protection
Level 4 skin (medium to tan)
That means you usually get a burn in about 60 minutes of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 60 minutes = 900 minutes (10 hours) of protection
SPF 30 x 60 minutes = 1,800 minutes (30 hours) of protection
SPF 45 x 60 minutes = 2,700 minutes (45 hours) of protection
Level 5 and Level 6 skin (brown to dark brown or black)
That means you usually get a burn in about 120 minutes (2 hours) of unprotected sun exposure. Determining your skin's response to various SPF ratings works like this:
SPF 15 x 120 minutes = 1,800 minutes (*30 hours) of protection
SPF 30 x 120 minutes = 3,600 minutes (60 hours) of protection
SPF 45 x 120 minutes = 5,400 minutes (90 hours) of protection
*Note that level 5 and 6 skin should do just fine with a well-formulated sunscreen rated SPF 15. However, liberal application is still important. If you do not think you'll be applying the sunscreen as liberally as you should, consider a sunscreen rated SPF 30.
Have a nice weekend and stay cool! Melissa

It's so hot (part 2)

Sodium is the second part of the equation in balancing fluids in your body; it is also an essential mineral found in every cell, and is involved in muscle contraction, nerve stimulation and digestion. It is so easily obtained that it is usually unnecessary to supplement; it's true that what you may taste on your skin when you sweat seems like all salt, but actually very little is lost this way except under extreme physical exertion. Along with potassium, it regulates the balance of fluids in and out of the cells; when sodium levels are too high, we retain fluid, causing the body to swell and often increase blood pressure. We should actually have a higher intake of potassium than sodium by a 9:4 ratio, but because sodium is found in all processed foods, we typically take in three times as much sodium as we need. The daily requirement is 2,000 milligrams a day, but the average person takes in around 6,000-15,000 A DAY!! Fast foods, processed foods (soups, seasonings, snacks and sauces are all particularly high), animal foods, table salt and other salts (MSG, baking soda, etc.) all contribute to this high intake - some form of sodium is added to almost everything not labeled sodium-free, fresh or frozen fruits and vegetables, and most fruit juices. You should aim to keep your meals and snacks as fresh and natural as possible, and by preparing them yourself, you can control how much they are seasoned with salt. Okay, that's it - if you get puffy and bloated this summer, you know how you got there; when you do go overboard, drink a LOT of water, maybe with some lemon - it's a natural diuretic! Melissa

It's so hot out there...

It's hot everywhere right now and if you're like me, you are sweating immediately every time you go outside. The two most important minerals that balance the fluids in your body are lost every time you sweat - potassium and sodium. Today I'll tell you a little bit about potassium, and why it is so important to your body, and tomorrow I'll talk about sodium. Potassium is one of 17 essential minerals in your body and is found in all of your tissues and fluids. It must have amino acids (protein) to be well absorbed, so it is important that you consume protein at each meal to ensure you are getting the most potassium available from your food. Potassium is used for muscle contraction, nerve transmission, supplying oxygen to your brain and converting blood sugar into glycogen in your liver and muscles (this is the storage form of energy that is supplied to your muscles when you exercise - in the form of glucose). If you don't have enough potassium, you are unable to perform endurance exercises (longer runs, triathalons, even working out hard and making it through the rest of a hot day) without muscle weakness, cramping, being irritable (oh good, it's not menopause, hee hee), and maybe even mental confusion. Both orange juice and vegetable juice (ex. V8) are quick sources of potassium; a diet high in fresh fruits (especially citrus, and dried apricots), fresh vegetables (potatoes, leafy greens, avocados and mushrooms are particularly good), fish (salmon, cod, flounder and sardines(yuck)), and nuts (almonds, pecans and brazil nuts (I don't like these either...)) are all good sources - if you can't find them fresh, pick frozen. It is hard to get your minimum daily requirement (4700 mg) from food - women typically get around 2500 and men around 3000 even with a really good diet; supplemental potassium is recommended, particularly in the summer. A tablet can only be as high as 99mg, so you'll want to take one in the morning, and one in the evening. Okay, enough for today - bet you can't wait until tomorrow! Melissa

Monday...

Well, it's been a REALLY long day - it's SO hot, we're tired from our exciting weekend trip to Omaha, and I had to go to a funeral today. My friend I went wig shopping with died - pretty sudden and sad, but she was in for a difficult battle, so I'm happy for her that it's over; sad to have lost a friend - such a bummer. Good news is the week can only get better! On that note, start your summer off right - eat light, drink a lot of water, and get your exercise in early. Hungrygirl.com published a great shopping list June 19th - check out their website, print off the list and head to the store. It's a great resource - everything from fresh to frozen, breakfast to dinner, snacks, desserts, and more - it's really good. Off to watch some baseball - go UT! Melissa

Spice it up!

Herbs and spices aren't just for adding flavor to your food - they all have health benefits, primarily as digestive aids and as natural anti-inflammatories. Herbs come from the leaves of various plants and spices come from the bark, roots, fruits, stems and seeds of trees and plants. Salt is the most common seasoning, and while it is an essential body mineral that is used by all your cells to maintain fluid balance, it is also the most overused seasoning - mostly because it has already been added to your food in the manufacturing process. Pepper, the second most common, has antibacterial properties that protect your food, but also acts as as anti-inflammatory, and as a diuretic by causing you to sweat, which aids in removing toxins from your body. Allspice, anise (I don't like this one - it tastes like black licorice), dill, fennel, mint, mustard and thyme all act as digestive aids; basil, bay leaves, sage and tumeric all fight infection. Ginger (a lifesaver if you have motion sickness!!), cloves and tumeric are also natural anti-inflammatories; and celery seed and parsley have diuretic properties (guys - you probably don't know much about the "puffy and bloated" syndome, but I can tell you us girls are going to start using a LOT of celery seed and parsley...). There are many others, and many other health benefits to the ones listed above - it's easy to go online and research your favorites and learn about the others. Herbs and spices lose their power after six months, so buy the small sizes and USE THEM - they won't help you sitting on the shelf! Melissa

How am I going to make it??

Sorry I'm so late today, but I've been at the dentist having my teeth whitened. The good news is they look white (what a relief!) and it didn't irritate my gums like I thought it would; the bad news is I can't have any red wine, coffee or chocolate for three days - it's going to be a LONG three days! Actually, I can sip these through a straw, which I will definitely do for the coffee because I have to have it in the mornings, but I just can't bring myself to drink red wine through a straw - it's been a really, really long time since I've done that (if ever), so I guess I'll just have to stick to white wine - it's too hot anyway for red wine - see, there's a solution to every problem...but, back to the coffee - I'm sure I won't be sipping coffee all morning long through a straw, so what to drink? I am ALWAYS drinking something, and I have the best new drink - it's SoBE Lifewater in Fuji Apple Pear, and it's just the best! You know, you can only drink plain water for so long, and many other beverages don't count towards your water intake because they either have caffeine (which dehydrates you), or other added items (sugar, phosphorous, carbonation - things that your body doesn't readily use to flush things out of your system in the form of sweat or the other way); but this DOES count - it is calorie-free, has some fat-burners (which makes it perfect!!), and tastes GREAT! The sweetener is stevia, a natural sweetener, and so refreshing that I (hopefully) won't miss the extra coffee in the mornings - now, if I could just do something about the chocolate!! Melissa

FAT

This is probably my least favorite word in the English language; it has never been my friend even though it is always around! However, I should embrace it - fat is what keeps us youthful and healthy, protects us, and feeds us. Fat provides 60% of your energy at rest - how great is that to burn fat while you sleep!! Fat provides energy when your body is depleted of glycogen, letting you work out longer. Fat is what makes the flavor of foods more satisfying, making us content and full for a longer period of time than carbohydrates and proteins. Fat moisturizes our skin from the inside, keeping the skin soft and wrinkle-free, and our hair shiny. Our bones and teeth are stronger, and the heart and liver are protected from injury by the layer of fat that surrounds them. So why do we struggle so much with something so good for us? Because it does make food taste better, we eat too much of it; fat has more than twice the calories of carbohydrates and proteins per gram (fat has 9 calories per gram, carbohydrates and proteins only 4); because it is the most concentrated form of energy in our diet, and makes food taste better, it's easy to eat too much. When we eat too much, it is stored under the layers of the skin throughout the body, making us look chubby. The trick is to eat the right amount (30% of your total calories), and the right kind. Unsaturated fats, which are found in fish and plant foods, are healthy fats that provide important nutrients and perform vital functions inside your body - your body requires them to stay healthy. These should make up at least 20% of your daily fat intake. Saturated fats, found in meats, milk, cheese and eggs, are the unhealthy fats that increase cholesterol levels (causing your arteries to get all clogged up), slows digestion and absorption of food (which encourages fat STORAGE instead of USAGE!!), and is a main contributor to all kinds of disease. These should be limited to 10% or less of your daily fat intake. So, don't hate the word, just learn to use it to your advantage. Choose the healthy fats found in vegetable oils (corn, safflower), nuts and seafood (especially salmon), and avoid the bad fats by choosing lean meats and lowfat (or nonfat) dairy products. Your body will love you for it! Melissa

I had to ask!

I asked my youngest son what his favorite meal was and he said it was boiled sausage and macaroni and cheese. I'm like, what? You really eat that?? I just thought maybe as he's gotten older and he's been around me so much, that sooner or later he'd start eating more healthy - or at least lie and say he did. It's so unfair - he's young, slender, hates to work out and eats stuff like this all the time; he was home for four days and he ordered something fried every time we went out - with fries! I've always wondered what it would be like to eat like that - anything you wanted - fried, with fries, two days in a row (or always), and still be thin. Would I eat like that - I don't know, it's been so long, but I think not. Fortunately, fried food doesn't even sound good to me (well, maybe a french fry here and there); it smells good, but I'm not tempted enough to eat it. My thing is sweets, but I'm not tempted daily - there isn't a fast food bakery on every corner and none of my friends eat like that, so I'm not around it very often. However, if the smell of fried food leads you to eat it more than the occasional splurge, here are a few tricks to help keep you on the right path: 1) eat every three hours - don't let yourself get too hungry, or your willpower will not be there when you need it; 2) drink a lot of water - many times when you think you are hungry, you are really thirsty - your brain sends the same signal out and your stomach might be confused; 3) distract yourself - do something else for 20 minutes and you might forget; 4) go exercise - fatty food is the last thing you want about two minutes into a hard workout; and 5) keep healthy food around; if you have to get in your car and drive somewhere, hopefully it will be too much trouble. There will still be a time when you really, really want that fried shrimp - and you should have it - just plan for it and enjoy it (and maybe don't tell me!). Melissa

The Big Wiener, Part II

I happen to know someone who went to the baseball game this week and had THREE chicago style jumbo hot dogs - with chips!!! These were all foot-longs, covered in onions and relish, no cheese or chili from what I could tell (I was emailed a picture of one, and honestly just can't get a visual on eating THREE!). You know me, I had to go online and find out just how bad these were from a nutrition standpoint - and I could hardly find anything; I would have thought someone would have analyzed this down to a T. The best information I could come up with was that an average foot-long dog was around 300 calories and 20 grams of fat (so 180 fat calories of fat - in one). Except for the fact that hot dogs are made from "an assortment" of beef, turkey and/or chicken parts (and these particular ones were probably "all beef" assorted parts), and full of fat and sodium, if you just had ONE without the cheese or chili you could keep this to under 500 calories (including the bun and condiments) - which is actually what you want. Now, I myself went to a game this week also, and most everyone I saw eating a hot dog (and there were a lot) were eating a regular hot dog with mustard and relish; initially I couldn't help but think how unhealthy those were, but now I feel a little better. I still wouldn't have one, but it's okay if you do...While I was researching all this, I came across some interesting facts: 1) The Dodgers sell the most hot dogs, followed by the Rockies and the Cubs; 2) They were first served at the Worlds Fair in 1904; a sausage vendor asked his brother (who was a baker) to come up with something sturdy that would hold a sausage; 3) Babe Ruth once ate 24 hot dogs between games of a double-header; and 4) one out of three people eat hot dogs at a baseball game - in fact, a real baseball fan wouldn't even consider going to a game and not having a hot dog. And, there is some etiquette involved - a standard dog gets eaten in five bites, a foot-long in seven; the condiments go on the dog and not the bun, and start with mustard and chili (please don't), followed by relish and onions, and end with the cheese (I wouldn't do that either...); and you have to eat the whole thing. So, go ahead, have one - but if you have three foot-longs with all that extra stuff, you are going to pay for it later in a much worse way than whatever it cost you to buy it in the first place. If I were you, I'd stick to the roasted peanuts! Melissa

Go Nuts!

I eat nuts every day, and I really mean EVERY day. Nuts are a protein/fat combination that is perfect for controlling hunger, aiding weight management, reducing your bad cholesterol while maintaining your levels of good cholesterol, and are a concentrated source of vitamins and minerals. While it is true that nuts have a high fat content (up to 80%), the fat is a monunsaturated fat full of essential fatty acids and vitamin E, which means that they are good for you inside (your heart) and outside (your skin) - in fact, nuts have the most concentrated form of natural vitamin E (the anti-wrinkle vitamin!!). In addition, they are a good source of protein, vitamin B, calcium, potassium and magnesium (brazil nuts are particularly high in selenium, but it's pretty easy to get that in other foods and who really likes those anyway??). You do want to be careful to limit yourself to a handful a day; if you have a large hand, count them out as follows so you can see what the proper serving should be: 28 peanuts, 22 almonds, 20 pecan halves, 18 cashews, FORTY-SEVEN pistachios (but only 7 of those yucky brazil nuts...), or two tablespoons of peanut butter. I know this sounds silly, but you can eat a lot of nuts if you're not paying attention - trust me on this one! Melissa

It's all in what you think!

I have a chubby small dog - he's supposed to be a toy fox terrior, but he must have been the runt, because he looks like a potbellied pig. Our vet says he's got that little stout body type and he's always going to be this way; he'll never look like a toy anything and he couldn't care less. Pudge (that's his name) has no idea what he's supposed to look like - he's the happiest little dog and thinks he's a Lab or something; he's in charge - he has a lot of self-confidence and he knows he's cute - and uses it to his advantage. Why can't we be like that? Your brain interprets what you think of your physical appearance by what you perceive your appearance to be to others - this is your body image. Start today by changing that perception to what YOU think of yourself. You have qualities that are unique to you - focus on these (make a list if you need to and keep it where you can see it!). You are in charge of your attitude - no one can make you feel badly unless you let them. Decide that you are going to have a good day - this is the first step. Do the best you can - work out, eat healthy, put on something you feel good in and smile; do this every day and YOU'LL feel like a big dog! Have a good week - Melissa

What a difference a day makes...

I'm just so happy - the martini cruise was cancelled!! I'll have to get back to you on the wristband (hopefully later rather than sooner!). Turning 50 is a big birthday, so I'm toasting my friend with a glass of champagne while I type this...For all of you, whichever side of 50 you are on, don't forget your sunscreen!! I am always harping on this one thing (well, maybe there are a couple others) - but the one thing that will keep you from FEELING old is LOOKING great at whatever age you are; put sunscreen on your face, chest, shoulders and hands - keep it in your car, your purse, your gym bag - everywhere - and use it. Your hands and face are the first ones to betray you, but they are dependant on you, so you have the upper hand - no pun intended! Enjoy your evening and see you tomorrow - Melissa

Pray for Rain!

I'm DREADING tomorrow night - a friend of ours is turning 50 and we're going on a martini cruise to "celebrate"; I'm getting seasick just thinking about it. I love looking at the water, sticking my feet in it, or floating around in a pool; however, when it comes to the big stuff I want to be on dry land. A lot of this is mind-induced, I know; the brain knows things are supposed to be still and gets confused and stressed out by the up and down motion (I have a really big brain, so this is not good...). I'm not the only one like this, and it's not just wimps that get seasick. I remember one fishing trip from hell I was on with my husband and two boys - the one son who just completed an ironman was right there along with with me doing you-know-what (he'll deny it to this day, but it's true). For sure I will start taking ginger tonight - a spice long know for settling an upset stomach; tomorrow morning I'm at the drugstore buying an acupuncture wristband - maybe two! This way, by tomorrow night (if it's not raining) you will find me sitting in the middle of the boat, staring at the horizon, drinking a coke (just what the books tell you to do) - NO WAY am I having a martini - unless, of course, that wristband really works - I'll let you know on Friday!! Melissa

Those pesky mosquitoes!

There's pretty much nothing more annoying - they spoil a great evening, they're always around, and they won't go away no matter what you say about them. Turns out, they are a little like some girls we know (not me or anyone I know, of course!); they have specific requirements about what they want to eat, and their needs are never understood; however, they are like guys in that they make their choice visually and they love the smell of beer! Both males and females eat sugar for energy - they wait until evening to go on the prowl and can fly up to four hours continuously looking for food. Only the female bites (ouch!) - they need a blood meal to develop their eggs, and usually find you by the CO2 you exhale (they can smell you from 40 miles away!). There is no real explanation that we know of as to why some people get bitten and others don't - certainly perfumes, hair sprays and deodorants, etc. are culprits - but mostly, only the mosquito knows...the good news is that up here in the hot weather they only live about two weeks; the bad news is that the females lay up to 350 eggs every time they suck blood - which can be daily. The swelling you get is an allergic reaction to her saliva - the swat she gets is about the most satisfaction you're going to get - that is, from a mosquito! M.

Feels like Friday!

We've talked about Mondays before - I'm sure we pretty much all feel the same way about them. However, today was different; I head to the gym kind of sluggish, take a pilates class (which was the best!) - and then I expect I'm going to do my usual "burn off all the calories from the weekend" workout I always do on Mondays. But - I see a friend I haven't seen in months so we decide to walk a mile on the outdoor track and catch up - and the next thing you know I've walked FOUR miles! It was a beautiful morning, breezy - just a really nice way to start the week. We yapped the whole way, laughed a lot and got a workout in at the same time. Yeah, I might not have burned up the calories like I would have if I'd been on the stairmaster, but I had a lot more fun - and there's always tomorrow to pound it out. Point is, changing it up, doing something spontaneous, not your normal routine, is so great for your attitude and mentally resets itself to that kind of fun, relaxing feeling you get when you know the weekend is coming up. Now I've set myself up to have a great week - wow, next weekend is going to be a blast!! Give it a try! Melissa